Healthy Decisions for the Love of Health

VEGGI DISHES

SPICY VEGGIES

This simple side dish is a delcious accompaniment to beef, chicken or fish, so it works for everyone’s meal plan.

2   cups fresh green beans

½  cup celery finely chopped

½  cup onion, finely chopped

1   Tbsp balsamic vinegar

¼   tsp. dill seed

¼   tsp. cayenne pepper

     Black pepper, freshly ground to taste

 Preparation:

1.     Steam green beans until they are almost completely cooked.

2.      Put beans in non stick skillet and add remaining ingredients mixing well.

3.     Cover and cook over medium high until beans finish cooking stirring often.

Try making your own combinations with your favorite vegetables, or try some of these.

Asparagus & Onions- substitute 1 cup each asparagus and pearl onions for green beans.

Peas & carrots- Substitute 1 cup each snow peas and carrots sticks for green beans.

GRILLED VEGGI PACKS

This is a simple and tasty way to grow veggies with no muss or fuss, and a perfect recipe to make when you are having an outdoor barbeque. Everyone gets their own pack so everyone can have their own variation.

4    russet potatoes, sliced

4   onions peeled, and sliced

4   carrots sliced

     purified cold water

     black pepper, freshly ground to taste

 

 Preparation:

1.    Tear 4 large squares of heavy duty aluminum foil

2.     Put 1 potato, onion and carrots in center of each foil square.

3.      Sprinkle approx. 1 tsp water on each square, then season with black pepper.  Could also add a tsp of Extra Virgin Coconut Oil.

4.       Fold shut each foil square and seal well

5.       Place packs over hot grill and cook 45 minutes turning once or until vegetables are done.

* Keep in mind that potatoes and sweet potatoes are carbs so measure your portions appropriately.

Feel free to mix your own combination of veggies with favorite dried and fresh herbs.

Sweet Summer Veggies - use sweet potatoes, summer squash and sweet onions in packs.

 Zesty Italian Veggies- Try zucchini carrots onions and peas Sprinkle on fresh basil. Oregano and rosemary before sealing packs

Greek Veggie Pack - Use eggplant squash and onions. Substitute lemon juice for water and season with fresh oregano and garlic powder.

VEGETARIAN SHISH KEBAB

This is for those who would prefer not to use meat or fish.  Remember however, that a source of protein is required.

2      medium eggplants, diced into cubes

2      medium zucchini, sliced thickly

1      acorn squash, diced

1      large onion, quartered

10    baby potatoes

10    cherry tomatoes

1      large bell pepper, cut into squares

10    wooden skewers

½ -1 tsp of coconut oil

¼     tsp black pepper, freshly ground

Marinade
1      Tbsp Extra Virgin Coconut Oil
4      tablespoons lemon juice
5      tablespoons tamari
4      garlic cloves, pressed
1      teaspoon ground ginger
1      teaspoon dried basil
2     scallions, thinly sliced
       pepper, a smidge

Combine all the ingredients in a jar with a lid and shake, shake, shake.

 Preparation:

1.   Place all the vegetables on a large bowl. Add the marinade and let sit for 15-20 minutes.

2.    Sprinkle pepper on the vegetables; mix well.

3.     Stab the vegetables with the skewers.

4.      Place the skewers on the grill until the zucchini is tender or for about 15 minutes.

RED, GOLD, BLACK, AND GREEN CHILLI

This recipe contains no meat and is only 14 grams of protein.  Extra protein powder could be added such as brown rice protein or hemp protein (2 scoops per serving)  This would equal enough for 8 servings.

1/3 cup hulled barley, cooked in 2 cups water and drained, liquid reserved
3 cups canned diced tomatoes -- undrained
3 tablespoons purified water
3 cups chopped onions
3 cloves garlic -- minced
1 heaping teaspoon ground cumin
1 heaping teaspoon chili powder
1 tablespoon Tabasco sauce (or other hot sauce)
2 green bell peppers -- chopped
2 cups fresh or frozen corn
1 1/2 cups (1 can) black beans, cooked and drained
1 1/2 cups (1 can) red kidney beans, cooked and drained

 Preparation:
 
1.   Cook the barley beforehand. This can take upwards of a hour of regular, stove-top cooking, less if you pre-soak the barley overnight. To do it in a pressure cooker, cook unsoaked barley 20 minutes at high pressure and allow the pressure to come down naturally before removing the lid.

2.   Heat the 3 tbsp. water in a large saucepan. Sauté the onions until they are soft; then stir in the garlic, cumin, chili powder, Tabasco, and bell peppers and sauté for 2 to 3 minutes more.

3.   Add the tomatoes and beans to the pan and cook for about 10 minutes.

4.   Stir in the corn and the drained barley, adding some of the barley cooking liquid if chili appears too dry.

5.   Simmer for a few minutes for the flavors to meld.

GAZPACHO SOUP

This delicious Spanish soup works great as an accompaniment to any meal.  It is so impressive a dish that it can be served to company also. Since it is served cold, it is easier to save and take with you wherever you go.

5-6     tomatoes, peeled & quartered

1        onion chopped

½       green pepper, chopped

1        cucumber peeled and sliced

¼       cup fresh cilantro, chopped

2        Tbsp fresh basil

2        Tbsp fresh parsley

3        cloves garlic, mined

½       tsp oregano

1        tbsp wine or rice vinegar

 

Preparation:

1.    Place tomatoes, cucumber, onion and green pepper in food processor and pulse until liquefied.

2.    Add remaining ingredients and process again until smooth.

3.    Chill and serve cold. If soup is too thick, mix in water 1 tbsp at a time until desired consistency is achieved.

A cold bowl of gazpacho taste great on a hot day. Try some of these variations as well.

Fiery Gazpacho - for many people when it come to gazpacho, the spicier the better. If you love yours with a zing add ½ tsp black pepper and ¼ - ½ tsp cayenne pepper until you hit the right level of fire!

Chunky Gazpacho - put some crunch in your bowl by adding diced tomatoes, finely chopped cucumber and green pepper to your smooth soup.

Seafood Gazpacho - Add some cooked shrimp and scallops to add protein A to this delicious soup for a great Rapid Result snack.

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